CrossFit Golden: Wednesday 11.6.19


Every 90 seconds, for 12 minutes (8 sets):

Bench Press x 2 reps @ 21X1

Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. 


Complete as many rounds and reps as possible in 14 minutes of:

40 Double-Unders

20 Single-Arm Dumbbell Push Presses* (50/35 lbs)

10 Strict Pull-Ups